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Triathlon Strength
Sport
Advanced
Dumbbell
Plan Details
The Triathlon Strength routine by cfinlay is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 36 min
10 exercises
Barbell Deadlift
4 Sets x 15,12,8,8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 15,12,8 Reps
Barbell Bent-Over Row
3 Sets x 15,12,8 Reps
Machine Lat Pulldown
4 Sets x 15,12,8,8 Reps
Kettlebell Renegade Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,8 Reps
EZ Bar Curl
4 Sets x 15,12,8,8 Reps
Dumbbell Concentration Curl
6 Sets x 15,12,8,8,12,15 Reps
Side Bridge
2 Sets
Day 2
Shoulders/Core
Est. 51 min
13 exercises
Dumbbell Reverse Fly (Prone)
4 Sets x 15,12,8,8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,8 Reps
Dumbbell Upright Row
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Shoulder Abduction
3 Sets x 15,12,8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15,12,8 Reps
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
6 Sets x 15,12,8,8,12,15 Reps
Crunch
2 Sets x 25 Reps
Locust Pose
2 Sets x 10 Reps
Stability Ball Leg Lift
2 Sets x 20 Reps
Side Jacknife
2 Sets x 25 Reps
V-Up
2 Sets x 26 Reps
Weight Plate Russian Twist
2 Sets x 20 Reps
Day 3
Chest/Triceps
Est. 26 min
8 exercises
Dumbbell Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Pullover on Stability Ball
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell Fly (Stability Ball)
4 Sets x 15,12,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 15,12,8,8 Reps
Dumbbell Seated Tricep Press
6 Sets x 15,12,8,8,12,15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15,12,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,12,8 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Day 4
Back/Shoulders
Est. 29 min
11 exercises
Dumbbell Pullover on Stability Ball
3 Sets x 15,12,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,8 Reps
Cable Seated Row
3 Sets x 15,12,8 Reps
Pull-Up
3 Sets x 15,12,8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15,12,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 15,12,8 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15,12,8 Reps
Barbell Upright Row
3 Sets x 15,12,8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15,12,8 Reps
Side Bridge
2 Sets
Day 5
Legs
Est. 32 min
7 exercises
Dumbbell Lunge
3 Sets x 15,12,8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15,12,8 Reps
Barbell Deep Squat
6 Sets x 15,12,8,8,12,15 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,8 Reps
Machine Leg Extension
4 Sets x 15,12,8,8 Reps
Calf Press On Leg Press
3 Sets x 50 Reps
Stability Ball Leg Lift
3 Sets x 20 Reps
Day 6
Total Body/Core
Est. 99 min
22 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Stability Ball Push-Up
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Boat Pose
3 Sets x 10 Reps
Crunch
2 Sets x 25 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Bench Leg Pull-In
2 Sets x 25 Reps
Weighted Crunch
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 25 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Alternating Leg Bridge
2 Sets x 1 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Day 7
Rest/Stretch
Est. 0 min
0 exercises
This day is empty
